Ditch fads, here’s weight loss strategies that work
AS A dietitian, I’ve seen a lot of people who want to drop a dress size (or 10).
I’ve heard just about every crazy fad, trend and idea there is — the vast majority of which aren’t going to do you any favours.
So, if weight loss is on your radar, here are seven strategies I’ve seen work in real life. No restriction, deprivation or starvation in sight.
1. Focus on vegetables: I know it’s a boring way to start, but it couldn’t be more important. Not only are vegies oh-so-good for you, but they’re super low in energy, so you can fill up on them without breaking the calorie bank. Aim for half a plate of non-starchy veg at each main meal and you’ll be shedding kilos (and keeping them off) in no time.
2. Be prepared: Packing your own lunch rather than relying on the food court every day is an excellent strategy to help with weight loss and long-term weight maintenance. You’ll eat fewer kilojoules, saturated fat, sugar and sodium, which will help you drop kilos and improve your health.
3. Snack smart: I know chocolate bars, biscuits and pastries are hard to resist, but they can add hundreds (if not thousands) of kilojoules to your daily energy intake. Instead, dig into healthier core foods like fresh fruit, yoghurt, nuts and wholegrain crackers, and keep the treats for just that — occasional treats.
4. Understand the term liquid kilojoules: Alcohol alone can prevent you from losing weight (or worse, lead to weight gain) because it is extremely energy dense. A glass of wine, for example, contains more than 100 calories — so that bottle (or three) on the weekend can make a serious dent in your calorie consumption. With weight loss in mind, it pays to think wisely about your sips and cut back where you can.
5. Forget about ‘all or nothing’: Achieving a healthy weight doesn’t take restriction, deprivation or strict diets. In fact, hopping on the fad diet bandwagon will likely leave you worse off than when you started. My clients have had far more success by ditching fad diets and focusing on sustainable eating habits instead. In other words, perfection is out and moderation is in.
6. Balance is key: We live in a world where people think carbohydrates are evil — but let me tell you once and for all, that’s certainly not the case. Carbohydrates from healthy foods like wholegrain bread, rolled oats and sweet potato are essential in helping you feel energised and managing your hunger levels. So, balance each meal with a small portion of quality carbohydrates and you can say goodbye to cravings. 7. Track yourself: This isn’t for everyone, but for some, it’s a way to provide much-needed accountability. Keeping a food diary can help you be more mindful of your eating habits, while tracking your weight regularly (every week or so, certainly not every day) can help you stay motivated.